Optimum Nutrition
Optimum Nutrition Gold Standard 100% Casein Protein, Chocolate Supreme - 1820 g
€74.99Unit price€41.20 / kgUnavailable
Casein is a high-biological-value protein that prevents muscle catabolism and strengthens the body's natural defense mechanisms. It's also one of the most abundant proteins in dairy products, offering a range of unique health and athletic performance benefits.
Understanding Casein
Casein is one of several proteins found in milk, accounting for more than 80% of the proteins in cow's milk. It's crucial for the proper absorption of calcium and phosphates in the intestines. As a slow-digesting protein compared to whey, it provides nutrients gradually, maintaining a steady supply over several hours. Casein enhances the role of protein during bodybuilding and strength training exercises, preventing muscle breakdown.
It's important to note the difference between casein and whey. Due to its chemical structure, whey is absorbed and digested immediately after consumption, making it an excellent supplement for stimulating muscle activity. On the other hand, casein is classified as a slow protein, maintaining its presence in the body for a much longer period. This characteristic is why many athletes and bodybuilders consume casein before bedtime, promoting overnight muscle recovery and growth.
Casein Protein: A Bodybuilder's Ally
Casein protein is an interesting ally for athletes engaged in strength training as it supplies the body with essential nutrients in the form of high-quality protein.
Both casein and its derivatives are known for their distinctive slow absorption time. Due to its structural properties, it forms compounds in the intestines that delay absorption and the release of amino acids into the bloodstream.
Consequently, casein protein, when included in strength training routines, offers numerous potential body benefits:
- Assists in building healthy muscle mass
- Rich in calcium, supporting bone and dental health
- Strengthens the immune system
- Helps manage hunger
- Exhibits antioxidant properties and aids in fat loss
The body may take up to eight hours to break down casein protein after consumption. For this reason, casein is also recommended for enhancing metabolism during the night, building muscle while burning excess fat.
Micellar Casein: The Natural Anti-Catabolic Milk Protein
Micellar casein, one of the many proteins in milk, has a unique feature. It consists of micelles that, upon consumption and entry into the stomach, undergo natural processes slowing down protein digestion, allowing casein to be digested very slowly by digestive enzymes.
This means it acts much longer than traditional whey protein, enabling optimal muscle-building benefits. Due to its nature, this protein is advised for use right before sleep.
Finding Casein in Your Diet
You can intake casein through powdered supplements, protein bars containing milk proteins, or through natural foods rich in the protein, including:
- Skimmed, semi-skimmed, and fresh milk
- Cottage cheese
- Cheeses
- Yogurts
Lactose Intolerance and Casein: Allergy Concerns
Casein is generally well-tolerated by the human body, as it is rapidly absorbed and easily digested. However, if an individual suspects an allergy to casein, lactose is likely the cause. Many supplements containing casein also include varying concentrations of lactose, which can lead to:
- A feeling of fullness
- Bloating
- Diarrhea
- Headaches
If these symptoms appear when using casein, it might be due to a milk protein intolerance. In such cases, it's advisable to undergo appropriate allergy tests to confirm suspicions regarding the allergy source.
Consuming Casein: Best Practices and Combinations
When using casein supplements, it's essential to remember that they should complement an existing dietary plan. Casein can be consumed in various forms, as part of protein shakes, desserts, or dishes based on milk proteins.
For proper muscle development, it's also recommended to combine casein with other dietary supplements such as BCAAs, L-leucine, or L-valine. Together with the potential of L-tyrosine and calcium found in casein, this combination will accelerate muscle growth and proper recovery during sleep.